A co-worker might have agitated you on a gloomy Monday, or commuting to work might have caused you to lose your temper several times. Even though it’s the easiest way to deal with stressful events, getting angry at everything is a dangerous reaction.
Constant increases in stress hormones will boost your blood pressure in an instant. And sometimes, it can be a “silent killer”—not knowing where and when it will strike next.
According to the World Health Organization, over 7.5 million people die of hypertension (high blood pressure) worldwide. Life’s daily stressors or chronic diseases contribute to this staggering number.
However, in a world where natural means of conquering diseases are popular, there are several ways one can decrease their blood pressure or maintain it in the normal range.
Here’s how:
1. Lower Your Salt Intake
While salt is needed for normal body functions, too much of it can be harmful. The normal range for a healthy adult should be no more than 1500 mg per day. Foods like deli meats, processed cookies, packaged soups, and pickled vegetables are high in sodium. And just eating more of these in your diet can spike your blood pressure.
If you consume ham, for example, ensure to put a maximum of 2 thin slices, not longer than your hand, in your sandwich. You can add mozzarella cheese with tomatoes and fresh oregano or thyme to give it some taste.
2. Exercise
You don’t have to run a marathon to lower your blood pressure. A simple activity such as walking, dancing, or jogging for 20–30 minutes can do wonders for your blood pressure.
If the weather is rainy or freezing, there are also exercises you can do at home. According to a study referenced by ColumbiaDoctors.org, contracting your muscles during these types of movements can improve your blood pressure.
Try these out at home when you don’t feel like going outside:
- Wall Squat (also known as Wall Sit): Lean your back and shoulders against a wall, lower into a squat position, and hold.
- Leg Extension: Sit down and extend your legs fully, holding them in the extended position.
- Handgrip: Grip a ball or hand gripper and squeeze as tightly as possible for 10–15 seconds. Repeat for 3–4 sets.
3. Eat Yogurt
Studies have shown that yogurt consumption, coupled with a higher dairy diet, lowers the risk of high blood pressure. Good thing Lebanon is home to many pastures and farms that produce laban.
Yogurt even has beneficial bacteria or “probiotics” that help improve your gut health. It’s also a high-protein snack option that you can eat after a long hard day or in the early morning to start the day. Just make sure you consume it with bread or eat something before, especially in the mornings, to avoid the risk of stomach because of its acidity.
4. Stop Smoking
A casual must-have during hangouts, cigarettes or shisha destroy your lungs in the long-run and increase your blood pressure.
Smoking increases the release of epinephrine and norepinephrine hormones that lead to blood vessel constriction. This eventually makes it difficult for your blood to pass and for oxygen and nutrients to reach your cells.
According to a 2022 study, dark chocolate has been proven to lower blood pressure in participants with normal and high blood pressure. If you’re a smoker, consider having some dark chocolate near you once you feel the urge.
Stay Healthy!
AFHIL Team
